Welcome,
This is Nathalie.
This practice is an invitation to rest in a deeper sense of safety,
Not by fixing or changing anything,
But by helping your nervous system recognize that,
Right now,
You're okay.
Safety is not something we force.
It emerges when the body understands where it is,
What is around it,
And that it has choice.
This meditation is especially supportive if you feel emotionally unsteady,
Easily overwhelmed,
Or like you're holding yourself together most of the time.
There is nothing you need to achieve here.
We're not working on you.
We're allowing your system to settle in its own way.
So,
Find a comfortable position.
You may sit or lie down,
Whatever feels most supportive for you right now.
Let your body know that it can adjust at any time.
For this first part,
Allow your eyes to softly open just a little.
No effort,
No focus,
Just a gentle opening.
Without moving your head,
Slowly let your gaze drift to the left.
Take your time.
You're not searching for anything.
Just noticing.
Notice shapes,
Colors,
Lights and shadow.
Let your eyes move at a pace that feels almost sleepy.
Now,
Very slowly,
Allow your gaze to travel to the right.
Again,
No rush.
Let your system take in the room,
The space,
The sense of here,
Noticing shapes,
Textures.
And if at any point your eyes want to close,
That's fine.
If they want to stay open a little longer,
That's fine too.
And gently bring your gaze back to center.
You might already feel a subtle shift,
A quiet settling,
Simply because your body now knows where it is.
This is one of the simplest ways to support safety.
Letting your system orient to the present moment.
As you slowly let your gaze settle again,
Notice what it feels like to simply be here.
Nothing is asking anything of you.
You're not being pulled anywhere.
And from this place of being oriented,
I want to remind your system of something very important.
You have choice.
You're here because you chose to be.
You can shift your body at any time.
You can open your eyes again whenever you want.
You can listen or not listen.
You can stay or step back at any moment.
Right now,
There is no demand to go deeper,
No expectation to feel a certain way.
Let your system really take this in.
You're not trapped.
You're not being pushed.
You are participating by choice.
Sometimes simply remembering that choice is enough for the nervous system to soften a little more.
This applies to this practice and also to your life in general.
Take a slow breath in and a long,
Easy breath out.
When you're ready,
Allow your eyes to close.
From this place of choice,
From knowing that you are free to stay exactly where you are,
We can gently invite something else.
Because your system might enjoy a sense of connection or support,
So let something safe come to mind.
This could be a person,
Someone with whom your body naturally softens.
It could be an animal,
Or it could be a place,
A kitchen at night,
A familiar couch,
A quiet path,
A room with warm light.
Let a source of safety come to mind.
However that looks like for you.
You don't need to picture details and you don't need to find something that's perfect.
Just let something come to mind that is safe enough.
And notice what happens in your body when that sense of safety is present.
Perhaps your breath deepens slightly.
Perhaps your shoulders drop.
Perhaps nothing obvious happens at all,
And that's okay.
Let the feeling of safety be subtle.
It doesn't need to be intense to be real.
You're not trying to hold on to it,
Just letting your body register.
I feel safe enough right now.
I know this feeling.
Stay here for a few moments,
Allowing this relational sense of safety to gently support you.
Now,
Without effort,
Allow yourself to rest.
No need to imagine anything anymore.
Also,
You don't need to relax.
You don't need to soften anything.
Simply notice the support beneath you,
The contact points between your body and the surface you're on.
Feel the weight of your body being held.
Nothing to maintain.
Nothing to manage.
If thoughts arise,
Let them pass through like background noise.
You don't need to follow them.
You are resting inside safety.
If it feels supportive,
Silently repeat.
Right now,
I am safe enough.
Nothing is required of me in this moment.
Let these words be gentle,
Not forced.
Remain here for a few quiet moments,
Letting your system integrate this sense of steadiness.
Begin to gently bring awareness back to your body.
You might slowly rub your fingertips together or glide the tip of your thumb across your other fingertips one by one.
Inviting small,
Simple movements back,
Reminding your system that you're here.
Take a deeper breath in and an easy breath out.
If you're lying down,
Maybe stretch gently.
If you're sitting,
Feel your feet.
Or seat grounding you.
And whenever you're ready,
Slowly open your eyes.
Remember,
This sense of inner safety is not something you have to recreate.
Your body knows the way back.
Thank yourself for taking this time.
And if this practice supported you,
You're warmly invited to return and to explore more of my work.
